Recipe: Skinny Low-Country Gumbo

We love cooking southern dishes, especially when there is a chance to make it super healthy! In this gumbo recipe, yummy, filling shrimp and chicken sausage team up with so many tasty vegetables to make this a hearty and healthy southern comfort meal. Try this served on top of brown rice or with a side of cornbread. For more southern favorites made skinny, try our Skinny (Gluten-Free) Un-fried Chicken!

Skinny Mom Low Country Gumbo recipe

Skinny Mom Low Country Gumbo recipe

Skinny Mom Low Country Gumbo recipe

Skinny Mom Low Country Gumbo recipe

Skinny Mom Low Country Gumbo recipe

Skinny Mom Low Country Gumbo recipe

Skinny Low-Country Gumbo

Prep time: 25-30 minutes

Cook time: 30-35 minutes

Yield: 6 servings

Serving size: 1⅓ cups gumbo + ¼ cup brown rice


2 links fully cooked spicy chicken sausage, sliced

2 tablespoons canola oil

2 stalks celery, diced

1 green bell pepper

1 onion, diced

1 tablespoon minced garlic

1 tablespoon whole wheat white flour

3 cups low-sodium chicken broth

1 (14-ounce) can no-salt-added tomatoes

1 teaspoon cayenne pepper

2 dried bay leaves

1 pound medium shrimp, shelled and deveined (about 30)

10 ounces frozen and sliced okra

¼ cup fresh parsley, chopped

1½ cups cooked brown rice


    Heat a large pot or Dutch oven over medium-low heat. Add the sausage and brown it for 1 to 2 minutes, then remove and set aside.

    Add the oil, celery, green bell pepper, and onion, cooking until the onions begin to look translucent, 6 to 8 minutes.

    Add the garlic and cook until soft and fragrant, 1 minute.

    Whisk in the flour, cooking until it thickens and smells nutty, 30 seconds to 1 minute.

    Whisk in the chicken broth and tomatoes and their juice.

    Add the cayenne and bay leaves, and reduce the heat to a simmer. Simmer for 20 minutes to let the flavors meld.

    Add the shrimp, set-aside sausage, frozen okra, and parsley, simmering until the shrimp is pink and opaque and the okra is heated through, 6 to 8 minutes.

    Remove from the heat, season with salt and pepper, to taste, and serve with ¼ cup of rice each.

Nutrition Information

Per Serving: (1⅓ cups gumbo + ¼ cup brown rice)

Calories: 242

Calories from fat: 63

Fat: 7g

Saturated Fat: 1g

Cholesterol: 102mg

Sodium: 573mg

Carbohydrates: 26g

Fiber: 4g

Sugar: 5g

Protein: 19g

SmartPoints: 5

The nutrition content of recipes on has been calculated by Registered Dietitian, Jessica Penner, of Smart Nutrition.

Click here to see how Skinny Mom calculates SmartPoints.